The diet I am doing is around 1400-1500 calories. Breakfast has around 300, lunch 400-450 and dinner 500. Snacks can equal to around 100-150. So, if you don't have any ingredients for the choices chose a meal with about these many calories to stay within the range. If you are nursing, you need 1800, so add 300-400 more. You get 1 free day per week! (but don't go too crazy!)
I am only giving 4 breakfast and lunch choices because I think you can repeat some of these and 6 dinner options. Remember, this is what i will be eating, but if you have something else in mind or don't like one of the choices, go ahead and make your own healthy meal. Keep it in the calorie range (elook.org has calorie counts for everything) . For Dinner it is always safe to do grilled or baked chicken or fish, brown rice, and a veggie.
You are also encouraged to eat 3 HEALTHY snacks per day, one between breakfast and lunch, and another between lunch and dinner and one after dinner. I will post some healthy snacks on another post but keep your snacks around 100 calories. Also don't eat dinner too late and stop eating altogether at least 2 hours before bedtime!
Week 1 Breakfast Choices:
1 C Kashi cereal or Cheerios (or any good healthy cereal low in sugar that is around 120 cal per serving)
1 C low fat milk
1 peach, orange, or grapefruit
or
1 scoop protein powder, 1 C skim milk, 1 banana
or
1 C oatmeal (instant oatmeal ok too)
2 tsp brown sugar
1 glass skim milk
1 piece fruit
or
scrambled egg - use 2 egg whites and 1 yolk
1 piece of whole wheat toast w/ butter (not too much)
1 piece turkey bacon
orange juice
Lunch Choices:
Day 1:2 slices whole wheat bread
2 slices lean lunch meat
1/2 TB light mayo and mustard
tomato, lettuce and any other veggies
1 apple
5-7 baby carrots
Day 2: Black bean wraps (inspired by rachelle's food blog!) You can buy black beans at al super!
2 whole wheat, or carb chopper tortilla
1/2 C black beans
1/2 C brown rice
1/4 C cheese
Top with avocado salsa:
1 tomato, chopped
1/4 onion, chopped
1/2 avocado, cubed
1 jalepeno, chopped
salt and squeeze of lemon juice
1 piece of fruit
Day 3: Grilled Chicken Salad
Romaine Lettuce and veggies of your choice
top 1 grilled chicken breast, cut into strips
light dressing of your choice
1 piece of fruit
Day 4: Tuna Salad Sandwich (use light mayo and whole wheat bread)
Cucumber slices (these are yummy in rice vinegar with salt and pepper)
light yogurt
Dinner options:
Day 1: Chicken stir fry with veggies
3/4 C brown rice
fruit salad
Day 2: Healthy Chicken Parm
2 chicken breasts, (pound and make very thin)
2 TB olive oil
1 clove garlic, minced
1/4 onion, chopped
1 or 2 cans diced tomatoes
1/4 C parmesan cheese
1/4 C mozzerella cheese
1 tsp italian seasoning
salt, pepper
In plastic bag pound chicken until it is thin. Cover with salt pepper and italian seasoning. Heat oil in pan. Add chicken, garlic and onions. Heat until cooked through. When chicken is cooked add the tomatoes, *(add 2 if you like a lot of tomatoes), parmesan and mozzerella cheese. Cover and simmer for 10-14 minutes.
noodles (I prefer barilla plus multigrain pasta - it is very good for you) or try to find a whole wheat pasta
green beans
Day 3: Grilled or Baked fish
Fresh Pineapple and black bean salsa
1 cup finely chopped fresh pineapple
1/2 cup diced red bell pepper
1/2 cup diced green bell pepper
1 (15 ounce) can black beans, drained and rinse
1/4 cup chopped onions
2 green chile peppers, chopped
1/4 cup orange juice
1/4 cup chopped fresh cilantro
1/2 teaspoon ground cumin
salt and pepper to taste Toss together and serve over fish
1/2 C brown rice
brocoli or veggie of choice
Day 4: 1 Seasoned grilled chicken breast
1 sweet potato or acorn or spaghetti squash (roast squash in oven with salt pepper and a little butter so yummy)
salad w/ veggies of your choice
lowfat dressing
Day 5: Soft Tacos
2 whole wheat tortillas
3 oz lean taco meat
2 TB cheese
lettuce, tomato, olives, salsa
low fat sour cream 1/2 TB
1/3 cup of black or pinto beans
Day 6: Chicken Beef or Shrimp fajitas
salsa, light sour cream, veggies of choice , 1/4 C Cheese
Use carb chopper, whole wheat or healthy tortilla
Also, if you are like jared, just forgo the tortilla and eat the fajita mixture on a plate, top with cheese and salsa! Yum
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4 comments:
I suggest that everyone take a "before" picture. No one has to see it but you and you will be truely amazed when you compare it to your "after" picture, after a few weeks of hard work. It can be very motivational!
My biggest problem is dinner time... make 2 meals, one for me, one for my family. or make them eat what I eat... which I don't think they will!?! any suggestions?
I have that same problem, what I do is try to eat what they can eat too. If it is something I know they won't eat I try to use the same ingredients in their food, same thing, just more kid friendly version. If all fails make chicken nuggets or something easy for them on a night you KNOW they won't eat what you are having. I like the idea of the before picture that is great!
I like the before picture thing too BJ, but like you said, no one will be seeing it. Meg I looked at the meals and they look really good. I think I can do this. Keep the pressure on me girls!!
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